STRONGER & FASTER
Build Muscle For Speed And Power
You may have noticed, in the darker corners of the gym floor, a crack squad of resolute bros strapping tourniquets around their biceps. But rather than mainlining creatine in a muscular reimagining of Trainspotting, the aim is to pump up the muscles by restricting blood flow during sets of curls, creating an oxygen demand equivalent to lifting heavier weights. So what, you might ask, does this have to do with cardioheads? Well, research in the European Journal of Applied Physiology found that, when deployed on the Watt bike, restriction techniques can blow up your VO2 max, too. And that’s very good news when a long weekend run doesn’t squeeze into your schedule. In the study, participants performed 22 minutes of steadystate exercise with tourniquets restricting blood flow to their leg muscles. Surprisingly, their stamina received a notable boost, with VO2 max up by a Pb-breaking 11.4%. So, if you’re tight for time, adding short, restricted sessions to your usual training plan will deliver long-term, long- distance gains. Strap it up, Froomey.
TIME TO UPGRADE OFF-THE-CUFF TRAINING RUNS